TSS Based Marathon Plan: Goal 4:00-4:30 (18 weeks)
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Stop tracking your training and start tracking your FITNESS. This new Training Stress Score (TSS) based marathon plan will have you performing at your very best on race day through the use of customized workouts and analytics based on Intensity Factor (IF) and TSS scores for each run. We’ve established these calculations based on years of work with dozens of similarly matched athletes. You’ll see right from Day 1 how the Full Spectrum Sports High Performance Management System balances blocks of training with strategically placed recovery opportunities to allow you to peak at the very right moment.
The plan includes the following key attachments:
-Pacing guides for 4:00, 4:05, 4:10, 4:15, 4:20, 4:25 and 4:30 marathons. These guides include training paces for each workout type, principles of training, routine training tips, track workout tips, Garmin tips, and TrainingPeaks tips.
-Detailed description of each type of workout.
-How to set up and use your GPS device.
-How to use the TrainingPeaks mobile application.
Benefits of TSS based training:
Tracking TSS has become the gold standard for performance management. This new training concept allows you to measure and monitor your fitness, fatigue, and freshness on a daily and weekly basis and leverages the advanced power of TrainingPeaks (TP) through the use of tools such as the Performance Management Chart and the TSS trend charts. This training plan will also teach you how to put the power of TrainingPeaks mobile platform to best use.
This TSS-based marathon plan is designed to meet marathon goal times between 4:00-4:30 with an average workout pace of approximately 11:30 per mile. It is geared towards runners with a solid base of training volume of approximately 20 miles per week and starts with 20 miles a week before building to a maximum of 33 miles. Training and recovery are carefully balanced with 4 running workouts and 3 rest days each week. Workout types include general aerobic runs, marathon pace runs, tempo runs, strides, and long runs that build from 9 to 20 miles.
Tools needed to get the most out of this plan:
-GPS Device with Heart Rate Monitor: To put the power of this plan to full use it is recommended that you have a GPS and HR device to use while running. You will also want to be diligent about uploading your files to your TrainingPeaks account.
-TrainingPeaks Premium Account: TP’s premium account provides access to a full spectrum of analysis and planning tools necessary to put this plan to full use.
-Smart Phone/Tablet or other device with TrainingPeaks mobile app installed (optional). Use the TrainingPeaks app to track and analyze training anywhere, including access to important charts and graphs not currently available on the web-based version of TrainingPeaks.
If you have any additional questions regarding this plan contact Coach Fred at firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:11 hrs||4:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:11 hrs||4:15 hrs|
Training Load By Week
This plan works best with the following fitness devices: